TIPS AND RESOURCES
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THE GOOD
Prebiotics are the food source for probiotic bacteria and consist of carbohydrate sourced from vegetables such as legumes (beans and peas), root vegetables and fruit. Leafy Green vegetables provided many important nutrients required for gut cell health.
Probiotics are found in fermented foods such as yoghurt, cheeses, sour kraut, pickled vegetables, fermented foods. They are also found in soil, making it ideal to wash rather than peel vegetables, especially those grown organically. Over 1000 different probiotic bacteria have been identified in the Gut alone, along with tens of thousands of compounds they produce. Man-made or specific probiotic bacteria are a safe option and growing evidence supports specific strains may benefit specific problems. Take probiotic supplements with prebiotic meals – that’s where nature intended us to get them from.
If you have no specific problems, take a multi strain probiotic and eat plenty of veggies to help them thrive. I you have specific needs consult your health professional. In the meantime, get started with a supplement containing SB – (Saccharomyces boulardii) plus 1-2 strains of Lactobacilli for the first month. SB assists the colonisation of good over bad bacteria.
TIP –Wind and bloating may occur initially and usually disappear within a few days to a week, so persist if you can. If you find a probiotic supplement intolerable, it could mean you are very low in right strains. Pull the capsule apart and sprinkle a tiny amount onto your warm food or drink and gradually increase the amount until you can tolerate a full capsule twice a day. Good probiotics are resistant to gastric acid and don’t require an enteric coated capsule.
THE BAD
Bad……..but not so bad with lifestyle change support.
Sugar, especially cane sugar and alcohol, also damage the gut barrier and provide an alternative source of food for bad bacteria which results in dysbiosis (or the wrong bacteria in the wrong places at the wrong levels). Bad bacteria also produce toxins themselves and by interupting digestive enzyme function produce partly digested food toxins. Because good probiotic bacteria are not thriving, the protective mucous layer they maintain is damaged, and the gut barrier functions poorly. These toxins can now cross the damaged barrier and cause inflammation in the underlying gut cells and liver. (Remember all 3 layers must be healthy)
Weaning off all sugar and alcohol will achieve the best result.
Step 1. - Organise a substitute for whatever you crave.
Try Soda water or Kombucha in your favourite wine or beer glass.?
If you can’t go cold-turkey on the sugar, try coconut sugar or honey and gradually reduce the amount.
Xylitol or Stevia are much better alternatives,
Xylitol still being a sugar, it provides some carbohydrate with very low GI (glycaemic index) and is much easy to wean off.
Whole fruits provide adequate amounts of carbohydrate fuel, even if your daily activities use a lot of physical energy, with the added bonus of essential micronutrients.. Dried fruits can give a quick energy burst if you really need additional carbs.
Plenty of protein and healthy fats can provide all the energy you need once your body readjusts to use them effectively.
TOP TIPS
Raw carrots provide carbs and prebiotic fibre as well as essential nutrients, they also need plenty of chewing which aids digestion and gut function.
Keep some boiled eggs in the fridge for a quick and satisfying snack.
Nuts, Dates and bananas are easy to carry in case you are caught out.
THE UGLY
Grains, seeds and beans contain toxins known as “lectins”. The more they have been farmed, the higher the lectin content as lectins protect against pests and farmers naturally try and grow the strongest specimens.
Ancient grains contain far less toxins as man has not interfered.
The toxic protein, Gliadin (gluten) from wheat is a well-known example and has been shown to break the protein bonds between the enteric cells that line the gut, resulting in damage to the gut barrier.
Fermenting or sprouting grains destroys some of the lectins, so sour dough is a better alternative, but avoiding all together is ideal.
Other grains may be tolerated, but those that have been farmed for centuries may be better avoided during the healing process.
Corn, Rice, Oats and Soya Beans can be substituted with other veggies.
Interesting fact
Castor beans produce a lectin called Ricin, which is highly toxic and just a few milligrams is deadly. Fortunately, many lectin proteins are broken down by high heat or pressure and can be safely consumed when cooked.
TOP TIPS
Spiralised Zucchini or Bean or Lentil Pastas are easy to prepare and provide great prebiotic fibre. Zucchinis are easy to grow, but if you’re time poor, you can buy it ready to use in the veggie isle.
Another quick option is a couple of handfuls of raw baby spinach – adding a hot sauce or microwaving will provide ample cooking.